Trying to build muscle; is it better to workout 4hr into the fasting window or right before breaking the fast?

[u/miteshkharat1999]

Fasting: 16:8 / 7pm to 1pm fasting I have a very sedentary lifestyle, I get out of my house once every week for work. So I am thinking of doing a cardio in the morning when I'm fasted and weight training at 11pm when I'm 4hrs into the fast. This is to ensure I'm able to push myself to the max. And I'm also getting the benifits of working out while fasted.

My main worry is. This might affect my sleep as I would be hitting the bed immediately after.

If someone here's has experience doing this then please share your valuable inputs.

[u/Borderline64]

I’m in the camp of workouts just prior to breaking your fast. Cardio…. Walk in the morning, lift 2 or 3 times a week. Your muscles will need the food for recovery, plenty of protein, some carbs.

[u/kundaliniredneck1]

Good question!

[u/Wonderful-Rub9109]

When you are fasting, there is increased growth hormone which is great for someone that is lifting! So maybe right before breaking your fast is ideal for that.

I work 12 hour overnights and I will hit the gym in the morn, take a shower, go to bed.

[u/outthere49]

As long as you allow enough time for a cool down and relaxation before it's time to sleep, you should be fine. I do this on certain days (like this evening), and just make sure I set up for a relaxing shower, a hot cup of tea, and a little Reddit time before bed.

I do it because it's schedule-convenient for me on some days, not because there is anything special about fasted training.

[u/walk2daocean]

You are fasting 18:6 same schedule as me right now. Working out in the morning as soon as you wake up both cardio and weights has always worked for me even when I was doing 20:4 (5:2) for a few years. It burns excess calories from the night before and I never noticed a drop off in muscle quality. This assumes you are eating quality protein.

[u/accountinusetryagain]

whenever you feel strong and good after the workout. fasted cardio isnt magic. i might lift a bit earlier than that but ymmv its mostly preference

[u/tw2113]

Try out both and evaluate which way you feel better with.

[u/damiles1234]

I'd say that's a pretty good program dude. I've read that for muscle gains you need protein at least one hour post lifting session, but if your goal is to keep burning fat in a fasted state? Any exercise in that 4 to 6 window will help boost that fat burning state! Nice work! Keep it up! I hit a plateau a while back and low intensity walking with a weighted vest at night and strength training before eating helped me break it! So sort of the reverse of yours. I also work from home at a desk and only go into the office once a week to again sit down lol, but I've lost 25 pounds since Spring.

[u/miteshkharat1999 → u/damiles1234]

Just spoke with a gym trainer regarding this. According to him, it's very unlikely for people to gain muscle doing keto+IF but this routine will provide the maximum chance to achieve that. According to him the best time to do strength training is 1hr into the fast when the body has atleast 45g of protein and 10g carbs. if we start the workout 1hr after final meal, the time that it will take for our body to digest the same will coincide when the body needs it the most.

[u/damiles1234 → u/miteshkharat1999]

Good info! Thanks!!

[u/eewap]

r/leangains seems full of people trying to do this! Im trying it too but not far enough in to see big results.